Finding time to get 100 Pullups a day into your workout routine can seem like a tough task.
But if you can motivate yourself to take on this exercise, you will see many bodily benefits over time.
Doing 100 pullups a day is going to help you burn fat and lose weight, increase muscle and endurance, improve posture and mood, while boosting your energy and improving your sleep. Over time, you may be able to steadily increase the number of Pullups you can do in one workout session from 100 to 200 Pullups a day.
The best way to do this is to be consistent over time, mixing up your grips, and varying the frequency, time, and type of exercise.
Add a weight vest over time to give you that added challenge.
Set aside some time before bed or right when you wake up in the morning.
Consistently doing these 3 to 4 days a week will set you up for success.
You are going to need a pullup bar or jungle gym to make this work.
Check out these:
Reasons Why You Should do 100 Pullups a Day
1. You Will Scorch Body Fat
Pullups can burn a significant number of calories and body fat over time. You can expect to burn over 600 calories per hour with Pullups. Obviously, you’re not going to do an hour of Pullups, but every 10 minutes you do will help you burn 100 calories. Start with 100 Pullups per day and build up so you can do a solid 10 minutes worth. As you get stronger and build endurance, you will be able to pick up your speed and get a higher number of Pullups in that 10 minutes. Do you think you can get 100 Pullups done in 10 minutes?
2. You Will Get a Strong Core
Your core is going to get a tough workout when you do 100 Pullups a day. Stabilizing your body is the main objective of a strong set of abs. When your body is in a stable position for an extended period of time, your core will get a fantastic workout. Mix it up by lifting your knees underneath your body or switching up to in and out knee raises to really give your abs and obliques a great workout.
3. Your Erector Spinae, Lats and Rhomboids Will Get Defined
As you work towards that 100 Pullups a day, your Erector Spinae, Lats and Rhomboids will start to get defined. Forcing your upper body to hold one position for an extended amount of time can really give those muscle groups a challenging workout. The strength, stability and definition of these muscle groups will seem to improve even more than your abs, especially at first.
4. You Will Increase Your Endurance
Not only are Pullups a great workout for your abs, erector spinae, lats and rhomboids, they will significantly improve your blood, heart and lungs by increasing your endurance. You can do this exercise at one constant rate or you can break it up into pieces and go as fast as you can for a few seconds. Doing the exercise as fast as you can will turn the exercise more into a HIIT workout, improving your cardio, and helping to burn fat.
5. You Will Strengthen Your Hip Flexors
The hip flexors are often one of the most neglected muscle groups in the body. They are a muscle, so they need to be exercised. They provide a strong and stable lower back. Neglecting this muscle will lead to weakness and pain in the lower back. People may typically do knee raises to strengthen this area of the body, but the Pullup will work just as well. Just do a knee raise every time you do a pullup.
6. You Will Improve Your Posture
A pullup is a great exercise to help your posture. When doing Pullups, your body will need to have a strong and stable back, neck and abs. If you are doing 100 Pullups a day, your posture will begin to improve over time. Sitting hunched over at a desk all day has the opposite effect. Incorporate Pullups into your workouts and you will begin to see improvements in strength and posture. Your back and neck muscles will improve, stabilizing your body.
7. You Will Increase Blood Flow to Your Muscles and Brain
Doing an intense exercise will increase blood flow to your muscles and brain, providing them oxygen while removing waste products from the body. By increasing blood flow, you begin to remove plaque buildup over time and making your veins and arteries more supple. You will lower your risk of heart disease, lower your bad cholesterol and raise your good cholesterol while helping to manage blood sugar levels.
8. You Will Improve Your Mood
By doing intense exercise, you release endorphins and feel good hormones. Many people experience this as a runner’s high, but you can also get this doing long or intense bouts of Pullups. Your mood will improve throughout the day and you will become more confident and sociable.
9. You Will Boost Your Energy
Over time, Pullups will begin to boost your overall energy. Your body will become more efficient at utilizing and creating oxygen and removing waste products. Your metabolism will increase, and you will become less tired and ready for the day ahead. The more energy you have, the more you can get done. Build up to 200 Pullups per day and you will have endless amounts of energy.
10. You Will Improve Your Sleep
Whether you do your 100 Pullups a day in the morning or the evening, your overall sleep will improve. Don’t be afraid to do this near bedtime either. Studies show that exercise about an hour before shuteye will help you fall asleep and get an overall better quality of sleep through the night.
The 100 Pullups a Day Challenge
If you are going to do something worthwhile, it makes it easier and more fun to do it if there is a challenge associated with it.
Two nights a week, try to add 100 Pullups to your workout.
You don’t have to do them consecutively or all at once, you just need to get them in.
If you do them at the gym, you can use the knee assist machine to help you do the pullups.
After you can comfortably do that, add another day to the week where you do the Pullups.
Then, try to do them consecutively and as fast as possible.
As you build up, add more and more every night until you can do 200 Pullups per day.
Don’t think you are going to accomplish this overnight.
This may take 2 to 3 months to accomplish, but when you get there, it will be well worth it.
Summary: 100 Pullups a Day
Doing 100 Pullups a day can have great benefits for the body. You will increase your strength, endurance, and improve the overall health of the body. As you go along, try to get better and better every week. Work towards 200 Pullups a day and you will reap the benefits of a great endurance and HIIT workout. Make sure you add some rest days in between workouts so you are not exhausting your muscles. In the end, you will be stronger than you were yesterday.
